1

1. “I can make healthy food choices!”
Student will be able to analyze,
calculate, and plan healthy
balanced meals.

2. The Reality……..

10. The number of cans of soda the average male
teenager drinks each year

11. The end of the 20th century witnessed a dramatic
rise in the incidence of type 2 diabetes in
children. Although considered uncommon a few
decades ago, type 2 diabetes in adolescents now
represents one of the most rapidly growing forms
of diabetes in the United States and perhaps
worldwide.

12. Diabetes Type 2 is preventable!

13. What is diabesity?
Because obesity and diabetes often go
hand in hand, a new term has been coined
to describe America's current healthcare
crisis: "the diabesity epidemic.

14. The bottom line is……
• There are many factors influencing obesity
and diabetes rates. Sedentary lifestyles,
ubiquitous junk food, the supersizing of meal
portions, and "emotional eating" are just a
few!
• Too much sugar, too many trans fats, &
too many calories consumed!

15. Poor Diets and Asthma
Teens with the lowest intake of fruit,
vitamins C and E, and omega-3 fatty acids
had lower lung function and higher reports
of respiratory symptoms such as cough
and wheeze.
Teens who consumed less than 25 percent
of one serving of fruit each day were more
likely to have less efficient lung function
than their peers.

16. Nutrition and the Brain

17. V
o
c
a
u
l
a
r
y

18. Your brain is like a car. A car needs
gasoline, oil, brake fluid and other
materials to run properly. Your brain also
needs special materials to run properly:
glucose, vitamins, minerals and other
essential chemicals.

19. So what should we eat and
consume?
•Basics of nutrition
•Nutrition for teens, adults, pregnant
women, and athletes
•Prevention of illness and disease
•Improve brain function and vitality
•Enhance skin, hair, and nails
•Repair, restore, and revitalize

21. What Is Nutrition?
-The study of how
your body uses
the food that you
eat. What is the
body’s best fuel
sources?

22. What is a Nutrient
A nutrient is a chemical substance
in food that helps maintain the
body. Some provide energy. All
help build cells and tissues,
regulate bodily processes such as
breathing. No single food supplies
all the nutrients the body needs to
function.

23. • Water- hydration, body is made up 65%
• Minerals- need for the chemical processes in
our bodies.
• Vitamins- need for the chemical processes in
our bodies
• Fats- (saturated/unsaturated/mono/poly) long
energy, build up a “store” for future use
• Carbohydrates- sugar, starches, cellulose;
energy
• Protein- (20 amino acids, 9 essential) body
building, growth, & repair!

24. Nutrients that have
Calories:
 Proteins
 Carbohydrates
 Fats

25. How many calories does water
have?

26. Definition of a Calorie:
o A unit of measure for energy in
food

27. Calories per gram:
Protein 1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat 1 Gram = 9 calories

28. How many calories should we
consume?
• Daily average is 2,000.
• More calories are needed for athletes. Why?
• Less calories could be consumed. Why?
You need calories for energy so how much energy you
need depends on many factors.

29. Variables which affect nutrient
needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition

30. Aim for Fitness
1. Aim for a healthy
weight

31. 2. Be physically active each day

32. Build a Healthy Base
3. Let the pyramid guide your
choices
4. Choose a variety of grains
daily, especially whole grains
5. Choose a variety of fruits and
vegetables daily.
6. Keep food safe to eat.

33. Choose Sensibly
7. Choose a diet that is low in saturated
fat and cholesterol and moderate in total
fat
8. Choose beverages and foods
to moderate your intake of
sugars
9. Choose and prepare food with less
salt
10. If you drink alcoholic
beverages do so in moderation

34. Food Pyramid

35. The Food Pyramid
▲Orange = Grains
▲Green = Vegetables
▲Red = Fruits
▲Yellow = Oils
▲Blue = Dairy
▲Purple = Meat and Beans

36. Make Half Your
Grains Whole
▲Eat at least 5-9 ounces of whole grain
foods everyday!

37. WHAT COUNTS AS AN OUNCE?
1 ounce =
1 regular slice of bread
1 cup of breakfast cereal
½ cup cooked rice, cereal or pasta

38. Vary Your Veggies
▲Eat more: dark vegetables
orange vegetables
dry beans and peas

39. ▲Choose a variety of fresh, frozen,
canned or dried fruits.
▲Go easy on fruit juices.
Focus on Fruits

40. two cups of fruit and two
and a half cups of
vegetables

41. EXAMPLES OF 1 CUP
1 small apple
1 large banana
1 medium grapefruit
1 large orange
1 medium pear
1 small wedge watermelon

42. Know Your
Fats
▲Make most of your fat
sources from fish, nuts and
vegetable oils.
▲Limit solid fats such as
butter and shortening

43. The USDA guidelines recommend two to three teaspoons
of these high-calorie but oh-so-tasty flavorings per day
Oils are fats.
There are three main types of fats.
1. Saturated fats are the "bad" fats that raise your cholesterol levels.
These fats include trans fat, found in shortening, stick (or hard)
margarine, cookies, crackers, snack foods, fried foods, doughnuts,
pastries, baked goods, and other processed foods made with or
fried in partially hydrogenated oils.
2. Monounsaturated fat and 3. polyunsaturated fats are the "good"
fats that help lower your LDL cholesterol. Oils from plants, and
nuts.

44. Get Your Calcium-Rich Foods
▲Choose low-fat or fat-
free products.
▲Choose lactose-free
products if
lactose intolerant.

45. That’s 2-3 cups

46. ▲Choose low-fat or lean meats and
poultry.
▲Bake, broil and grill!
▲Vary choices adding more fish, beans,
peas, nuts and seeds.
Go Lean with Protein

47. 4-6.5 ounces of protein
Interesting FACTS
• Meat is a good source of the protein and fatty
acids you need for energy and health
• Red meat also contains iron, which is especially
important for women
• eating more than 1.5 servings of red meat per
day may increase breast cancer risk
• Eggs are also included in this category. One
egg equals a one-ounce serving of meat.

48. ▲Be active at least 30 minutes most days
of the week.
▲Children should be active 60 minutes
every day or most days a week.
Find Your Balance Between
Food and Physical Activity

49. In a nutshell……..
• Eat at least 5-9 ounces of whole grain
foods everyday!
• That’s 2-3 cups of calcium rich foods
• Two to three teaspoons oils
• two cups of fruit and two and a half
cups of vegetables
• 4-6.5 ounces of protein

51. WHAT TO EAT FOR
BREAKFAST

52. WHAT TO EAT FOR LUNCH

53. WHAT TO EAT FOR DINNER

54. WHAT NOT TO EAT FOR
Breakfast

55. WHAT NOT TO EAT FOR LUNCH

56. WHAT NOT TO EAT FOR DINNER

57. Other things to consider:
Be a smart consumer and read labels
carefully
Fat free products are loaded with sugar.
Fat does not make you fat – SUGAR
DOES! When grocery shopping, meals
should have no more than 400 calories
and snacks 150 calories – buy nothing
with over 9 grams of sugar.

58. Never skip meals
All of my morbidly obese clients have one
thing in common – skipping meals. The
moment you allow your blood sugar to drop
(when you feel hunger pangs) you become a
fat storing machine. You must eat small meals
or snacks every few hours.

59. Sugar is the devil
Sugar throws our body into an immune
suppressed, non-working state of chronic
fatigue, depression, and hormonal
imbalance. It is the leading cause of disease
and depression in this country. To break the
sugar addiction, get rid of refined sugar
(anything that isn’t fruit or veggies) for 5
days in a row, then allow yourself to have one
cheat meal. You will have curbed the
chemical addiction for sugar and your brain
will desire less.

60. The best foods are found…..
In the outermost perimeter of the store.
Everything in the middle is processed and
has preservatives; boxes, sealed, bagged,
canned, frozen, etc.
The best foods are fresh, baked,
& steamed, broiled!

61. HOW TO BEGIN EATING RIGHT
Where do you start?

62. Integrate the food pyramid!

63. Calculate caloric intake &
caloric output
food : exercise
= maintain weight
> gain weight
< lose weight

64. Read labels!

65. This is a label…..requirement!

66. Serving Size

67. Total Fat

68. Carbohydrates

69. Dietary Fiber and other %

70. Ingredients: listed most to least
more ingredients, more processed, more chemicals added to process!

71. 1. Can you plan balanced & healthy
meals?
*Plan three balanced meals (breakfast, lunch and dinner)
2. Can you calculate calories,
sugar, % of fat, & essential nutrients
consumed in a day?
* The label above identify each of these items.
3. Can you explain the relationship
between food and exercise?

72. Can you answer these specific
questions:
1. What are the six essential nutrients?
2. What is a calorie? How many calories are in a gram of
fat, carbohydrate, protein?
3. What is the importance of the food pyramid?
4. How many calories should you consume each day?
Why? Variables?
5. What are some general tips for eating and finding
nutritious food?
6. Cut out a label (any—and attach): servings, sugar
grams, type of fat, the three main ingredients?